Nemesis7884
New Member
i follow a 5x/week full body routine (100 reps muscle/week) because this is very glycogen depeleting i am wondering if i consume enough carbs...i usuall dont carb too high because they seem make me fat...
ratios right now are 46 % carbs, 32 % protein, 22 % fat
around 2950 kcals
i am 178cm, 80kg 15 % bf right now...
want a very slight bulk...but i am not sure where maintenance is at that training lvl...
diet is:
1
oats mix 50g
whey 1/2 scoop
skim milk 400ml
heavy cream 2 tbsp
p/c/f - 30/57/14
2
banana medium
almonds 20
cottage cheese 200g
31/40/16
3
chicken 100g
brown rice 150g (weighted after cooking)
some veggies
2 tbsp olive oil
35/39/21
4
tuna in oil 150g
brown rice 150g
some veggies
44/39/13
5 pre workout
dextrose 1 scoop
whey protein 1 scoop
23/28/0
6 post workout
dextrose 3 scoops
miscellar protein 1.5 scoop
35/80/0
7 pre bed
cottage cheese 200g
oats mix 80g
34/56/10
ratios right now are 46 % carbs, 32 % protein, 22 % fat
around 2950 kcals
i am 178cm, 80kg 15 % bf right now...
want a very slight bulk...but i am not sure where maintenance is at that training lvl...
diet is:
1
oats mix 50g
whey 1/2 scoop
skim milk 400ml
heavy cream 2 tbsp
p/c/f - 30/57/14
2
banana medium
almonds 20
cottage cheese 200g
31/40/16
3
chicken 100g
brown rice 150g (weighted after cooking)
some veggies
2 tbsp olive oil
35/39/21
4
tuna in oil 150g
brown rice 150g
some veggies
44/39/13
5 pre workout
dextrose 1 scoop
whey protein 1 scoop
23/28/0
6 post workout
dextrose 3 scoops
miscellar protein 1.5 scoop
35/80/0
7 pre bed
cottage cheese 200g
oats mix 80g
34/56/10